Sleep is an integral part of our lives. However, not all of us get a chance to sleep the recommended eight hours a day. Not getting enough sleep can be linked to several different reasons. You might think your pillow has become too flat or your mattress is too old, but there's more to it than you might think. The quality of night's rest you get is based on simple factors you can easily fix. Consider adjusting to these simple habits, and you'll see your sleep patterns get better.
Check Your Surroundings
Your environment highly influences how well you sleep. Most of us assume that just being in a dark room is enough, but you're wrong. There are a lot of factors that affect your sleep in your surroundings. They include bed comfort, light, temperature, and also electronic distractions. These different factors affect your ability to stay asleep or even fall asleep. One of the ways you can get a good night's sleep is by using a night-light humidifier. A humidifier will emit essential oils that help your body relax, and hence you sleep better. It also creates the perfect ambiance through the night-light. The humidifier also helps keep your skin moisturized and prevent throat dryness, which is a common irritation when it's cold.
Set your blinds or curtains as well before you go to sleep. It seems like a small thing, but it prevents you from waking up earlier than anticipated due to factors like the sun. Also, adjust the temperature around your room before getting into bed. Ensure you don't have too many blankets so that you don't wake up due to extra warmth. Consider just having enough to keep you warm. For bed comfort, you might want to consider getting an adjustable bed. The best adjustable bed base will reduce snoring, sleep apnea, and asthma. A flatbed can lead to fluids gathering around the joints in your legs.
Check-In With Your Body
The products you use on your body and what you wear play a significant role in your sleep quality. For women, you might want to switch to a flexible menstrual cup during your monthly cycle. This is because pads and tampons cause discomfort. You only need to empty the cup twice since it can be used for up to 12 hours. For men, what you wear to bed also matters. Most men prefer wearing briefs, but these cause a lot of discomforts. They're restrictive and also hot hence will interfere with your sleep. Consider not wearing any to bed or wearing boxers for maximum comfort. Both men and women should have a skincare routine; great skin increases bodily comfort. This, therefore, makes you sleep better as well.
Your routine before going to bed is an important factor to consider. Before turning in for the night, take a warm (not hot) shower or bath. It relaxes your tense muscles and improves the chances of you falling asleep and staying asleep. Another way you can ensure you get good sleep is by going to bed at the same time every night when possible. Even if you stay out late, don't overcompensate by waking up late the next morning. When you do that, your internal rhythm will be thrown off for a couple of nights. Try and maintain a regular sleep/wake routine to keep your body in sync.
Eating certain foods such as a cantaloupe or watermelon helps with dehydration, which is a factor that interferes with sleep. You can also eat dark chocolate since it has serotonin that relaxes the mind and body. However, it would be best if you were careful with the portions since overeating will interfere with your sleep. It would help if you stayed away from spicy foods before bedtime. They can lead to heartburn and caffeine plus alcohol since they will interfere with your body's ability to go into a deep sleep. Try to avoid drinking a lot of water at night since it will lead to you waking up multiple times a night. Drink plenty of water during the day since it's healthy.
Sheets and Pillows
Ensure you pick the right sheets and pillow. Replace your pillow every 18 months because it traps dust mites, mold, etc. This can lead to allergies or sickness. Also, change your pillow if it's too flat. Use cotton sheets and wash them regularly. Clean sheets may make you sleep better.
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